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10 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: For time:

1000M Row
50 Thrusters (45/25)
30 Pull Ups

then…

21-42-15-30-9-18 reps of:

Deadlifts (225/155)
Push Ups

then…

150 Wall Balls (14/10)

Only one person works at a time

Team WOD 2: For time:

Jackie:

1000M Row
50 Thrusters
30 Pull Ups

then…

Diane: 21-15-9 reps of:

Deadlifts (225/155)
Handstand Push Ups

then…

Karen:

150 Wall Balls (20/14)

Only one person works at a time

==

Let’s have a look at that schedule…

Tomorrow:  Beat the Streets at Umass Boston (come and cheer our competing teams and volunteer coaches!)
October 17th (next Friday):  The first official Reebok CrossFit Back Bay Kettleball (time to look sharp!)
October 18th (a week from today):  Coach Monica will be putting together a Rowing clinic for anyone interested (Box 1 @1 PM)
October 26th:  RCBB will be putting together a weightlifting competition (test your mettle and e-mail Coach Justin!)

Good stuves,

CG

==

 

09 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  20 mins to complete:

3 x 15 Front Squats

WOD: 3 rounds for max reps:

30 second AMRAP of:

Cal Row

Rest 1 minute

30 second AMRAP of:

Hang Power Clean (185/115)

Rest 1 minute

30 second AMRAP of:

Ball Slams (if no Slam Balls = Burpees to 6”)

Rest 1 minute

==

What a week!…

Happy Friday everyone!  We had some diesel workouts this week and things in the paleo challenge appear to be going pretty well.  Personally, I have only 1 cheat day so far, but since I will be going home this weekend, I am mentally preparing for all the ice cream I will not be eating! :(  Make a full fledged plan now and stay away from that grocery aisle that you are dreading and stay clean this weekend!  In the mean time, please note that Reebok CrossFit Back Bay and other area gyms will be participating in the Beat the Streets event at Umass Boston this Sunday.  For more information please visit the 3 Point Foundation website!

Have a great day!!!,

CG

==

 

08 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:

Handstand Hold (add Wall Runs)
Ring Support
Straight Leg Raises
Pull Ups (work negative if you don’t have them)
Hanging Straight Leg Raises

WOD 1: 2 rounds for max reps of:

1 minute AMRAP of: 13 Burpees then Pull Up AMRAP
1 minute AMRAP of: 13 Burpees then Double Under or Kick Out AMRAP

Rest 1 minute

1 min AMRAP of: 12 Pull Ups then Burpee AMRAP
1 min AMRAP of: 12 Pull Ups then Double Unders AMRAP

Rest 1 minute

1 min AMRAP of: 50 Double Unders or 20 Kick Outs Burpees AMRAP
1 minute AMRAP of: 50 Double unders then Pull Up AMRAP

Rest 4 minutes between rounds

WOD 2: 2 rounds for max reps of:

1 minute AMRAP of: 10 Handstand Push Ups then Muscle Up AMRAP
1 min AMRAP of: 10 Handstand Push Ups then Double Under AMRAP

Rest 1 minute

1 min AMRAP of: 4 Muscle Ups then Double Unders AMRAP
1 min AMRAP of: 4 Muscle Ups then Handstand Push Up AMRAP

Rest 1 minute

1 min AMRAP of: 50 Double Unders then Handstand Push Up AMRAP
1 min AMRAP of: 50 Double Unders then Muscle Up AMRAP

Rest 4 minutes between rounds

==

I know this workout looks crazy confusing, but let’s take a second look…

2 minutes of work with one minute of rest three times through.  At the end of the third time, you get 4 minutes of rest, then you do it all over again.  So this comes out to 12 minutes of exercise with 8 minutes of rest somewhere in between.  There are only three exercises in each workout:  Double Unders, Pull Ups and Push Ups for WOD 1 and HSPU, Double Unders, and Muscle Ups for WOD 2.  Each exercise is being done with one another so that you test them in every possible combination.

Simple right?,

CG

==

07 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  20 mins to find:

2RM Hang Power Clean

or

2RM Hang Power Snatch

WOD 1: For time:

9 Power Clean and Push Press (95/65)
75M Row
8 Power Clean and Push Press (95/65)
75M Row

Repeat pattern until you reach

1 Power Clean and Push Press (95/65)
75M Row

WOD 2: For time:

9 Power Snatch (95/65)
9 Thrusters (95/65)
8 Power Snatch (95/65)
8 Thrusters (95/65)

Repeat pattern until you reach

1 Power Snatch (95/65)
1 Thruster (95/65)

==

First week done?…

How are you guys doing?!  Please update your scores!  I will have an interview with our resident figure competitor coming up soon about what it takes to have a 100% legit strict diet!  We will discuss the difficulties of dieting for figure competition while doing CrossFit and aiming to find some tips and tricks for everyone out there looking to not just lose weight, but to also look like a you just stepped out of a magazine cover.

See you guys soon!

CG

==

 

06 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Pre WOD:  25 mins to complete:

5 x 2 Back Squats (all sets at the same weight)

WOD:  2 Back Squats every 20 seconds at 60% of your Pre WOD weight until you put the bar down  

Before 2 minutes = 2000M Row
Within 2-4 minutes = 1000M Row
Within 4-6 minutes = 500M Row
After 6+ minutes = no rowing

Score = time you put the bar down

==

Everyone loves math…

2 Back Squats every 20 seconds = 6 Back Squats a minute.  That means that you are only 36 Back Squats an d 6 minutes away from not getting on the rower today.  Every time I read that sentence back to myself, I get a better understanding of the levels of fun that you will experience.  If at one end of the spectrum you have “0% fun” and at the other end you have “taking class with me”, this workout is probably going to fall somewhere near “having to wait in line for overnight to sign a piece of paper that allows you to stand in line again” and “experiencing all of High School at your current age”.

So much fun,

CG

==

Douglas Perry liked this post
05 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

WOD 1: EMOTM for 10 minutes:

3 Burpees
4 Power Clean (95/65)
2 Hang Power Clean (95/65)

Rest 2 minutes

EMOTM for 10 minutes:

1 Press (95/65)
2 Push Press (95/65)
3 Push Jerk (95/65)
3 Burpees

Rest 2 minutes

EMOTM for 5 minutes:

5 Thrusters (95/65)
3 Burpees

WOD 2: EMOTM for 10 minutes:

6 Burpees
4 Power Clean (95/65)
2 Hang Power Clean (95/65)

Rest 2 minutes

EMOTM for 10 minutes:

1 Press (95/65)
2 Push Press (95/65)
3 Push Jerk (95/65)
6 Burpees

EMOTM for 5 minutes:

5 Thrusters (95/65)
6 Burpees

==

Let’s look back…

We have had a few Paleo Challenges already and so we have had a few Paleo Challenge winners.  I have interviewed them all and have asked several questions and even inquired for advice to others who will be doing the Paleo Challenge in the future.  Each and every single one of them had the same thing to say:

“Prepare for the week ahead of time”

With that said, what does your week look like?  Any meals ready to go?  Did you order your Custom Fit Meals?  Did you get snacks from Race-Pak?  Are you going to any parties or outings or events this week?  A few simple steps and a little prior preparation can help you have success in this Paleo Challenge, but also after it.

Which should be a lot longer,

CG

==

Reebok CrossFit Back Bay liked this post
04 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD: 2 rounds for max reps of:

1:30 AMRAP of:

Rope Climbs

Rest 30 seconds

1:30 minute AMRAP of:

Power Clean (155/105)

Ring Rows

Rest 30 seconds

1:30 min AMRAP of:

Shoulder to Overhead (155/105)

Rest 30 seconds

1:30 AMRAP of:

Cal Row

Rest 30 seconds

1:30 AMRAP of:

Wall Balls (20/14)

Rest 2:30 minutes

==

Do it up…

First Sunday of the Paleo Challenge!  Don’t put yourselves in a position of danger!  It is only the first week and if you are getting some mimosas (champagne = not paleo) with some sandwiches with your friends, please be mindful that a salad is another option.  Also get your scores up there!  I don’t want to call you guys out on the blog!

But I will :),

CG

==

 

Brian Hughes, Charly Higareda liked this post
03 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: Split up anyhow and complete 7 rounds of:

14 Push Ups
7 Thrusters (95/65)
14 Kick Outs
7 Deadlifts (185/135)
7 Burpees
7 Kettlebell Swings (24/16)
7 Pull Ups

Team WOD 2: The CIA Seven: Split up anyhow complete 7 rounds of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (32/24)
7 Pull Ups

==

From the CrossFit.com website…

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

RIP heroes,

CG

==

02 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Custom Fit Meals (not all of them so make sure you look) = yes
black coffee yes
dressings = only lemon juice, olive oil, and vinegar.  anything else = no
marinades = only if they are all natural = bbq or buffallo or anything sweet = no
supplements = if you were taking them before then keep taking them.  if you were not taking them before the challenge then no
Kill Cliff = not paleo red bull = artificial sweeteners = so no
Oatmeal = no
Honey = yes
Pure maple syrup = yes
Cheap sugary syrup = no
spices = yes
grain sugar…brown or otherwise = no
gluten free anything = no
Brown rice = yes

Pre WOD:  20 mins to complete:

3 x 20 Front Squats (rest 1:00 between sets)

WOD: 4 rounds for time of:

200M Run (only once)
4 Deadlifts (135/95)
4 Pull Ups
4 Push Ups
4 Sit Ups

4 min cap

3 rounds for time of:

200M Run (only once)
3 Deadlifts (135/95)
3 Pull Ups
3 Push Ups
3 Sit Ups
3 min cap

2 rounds for time of:

200M Run (only once)
2 Deadlifts (135/95)
2 Pull Ups
2 Push Ups
2 Sit Ups

2 min cap

1 round for time of:

200M Run

1 Deadlift (135/95)
1 Pull Up
1 Push Up
1 Sit Up

1 min cap

==

 Day 2:  Goal setting time…

In the case where you have not set yourself some goals, today is the day for it.  Why are you doing this challenge?!  Why are you depriving yourself of things that you know are terrible for you?!  You may possibly be someone who wants to get rid of your sugar addiction.  You could be trying to lose some weight.  You could simply want to improve your health and fitness.  Maybe you want to cook for yourself more!  Whatever your reasons are, I want you to try and quantify them so you can try and measure your progress.  I have two goals for myself:

1)  I weigh 203 as of publishing time and I would like to go back down to 195!

2)  I signed myself up for a competition in the beginning of November for some incentive in insuring that my diet improves my health and fitness so that I don’t get crushed (top 50%)

And there you have it!

Now it’s your turn,

CG

==

Tinisha Cruz liked this post
01 Oct
by: Published in Uncategorized

If you are coming to the gym in the afternoon, you will need to bring your ID and you will likely be escorted into the gym by the secret service.  There is a VIP having lunch at Mistral.

 HAPPY HOUR AT LINCOLN TAVERN TODAY FROM 6-8

BE THERE ARE STICK TO YOUR PALEO CHALLENGE!!!

 

Pre WOD:

Single Leg KB Deadlift
Single Arm Plank Hold
Single Arm KB Press
Pull Ups (work negative if you dont have them)

WOD 1: 5 rounds for time of:

30 Double Unders
20 Wall Runs (facing wall)
10 Hanging Knee Raise

WOD 2: 5 rounds for time of:

30 Double Unders
20 Wall Runs (facing away from wall)
10 Toes to Bar

==

This blog is now officially the Paleo Challenge Headquarters….

All singles are now couples and at last all teams have been made.  If you have not yet put your hat in the ring, there is only room for 8 more teams.  Once the 50 fills up, we are full.  With that said, there are a few other important things:

  • If you know your partner, exchange information with him/her so you can keep up with one another
  • If you do not know your partner, I will share your email address with one another UNLESS you explicitly ask me not to…in which case you can trade information some other way (up to you)
  • Fill out your numbers for the first day!  Do so in the official score sheet!

You can fill out your scores as such:

First Last / First Last Daily Score for
10/1/2014
Gino Leite / Lori Carpenter 1+1=2

or

First Last / First Last Daily Score for
10/1/2014
Gino Leite / Lori Carpenter 2

It’s up to you if you would like to denote which person in the team got which score.

A lot more information to follow so follow along,

CG

==

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